“EMILY”

10 Rounds for Time
30 Double-Unders
15 Pull-Ups
30 Air Squats
100 meter Sprint
Rest 2 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last 100 meter Sprint is completed.

Background:

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

The “Emily” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Sunday, September 10, 2017 (170910).

Subs for at home:

If you don’t have a pull up or ring row area, try a table row or dumbbell row. If you have no space to sprint try mountain climbers or lateral hops, running on spot or U-Turns.

U-Turn:

Table Row:

Adaptations

Upper Impairment
10 Rounds for Time
30 Double-Unders
15 Ring Rows
30 Air Squats
100 meter Sprint
Rest 2 minutes

Lower Impairment
10 Rounds for Time
30 Single-Unders
15 Pull-Ups
20 Air Squats to box
100 meter Row or run
Rest 2 minutes

Neuro
8-10 Rounds for Time
15 Single-Unders or plate hops
15 Ring rows or Db rows
15 Air Squats to box
100 meter Row
Rest 2 minutes

Cognitive/ID
TBD

Seated
10 Rounds for Time
30 Battle ropes or 60 Multi Ropes
15 Pull-Ups or DB rows
30 Light Db deadlifts
100 meter Wheel Sprint
Rest 2 minutes